Top 20 Foods that are High in Vitamin K

Updated on 21 April 2023

Table of Content

Vitamin K is an essential part of a healthy diet, which plays a crucial role in helping the blood clot and in building bone tissue. Vitamin K intake is usually through a regular diet where no supplements are required. Including vitamin K-rich foods like spinach, broccoli, and kale in your diet can help improve bone health.

Foods high in vitamin K

Some foods high in vitamin K are as follows:

  1. Broccoli: It is rich in fibre, Vitamin A, Vitamin K, Vitamin C, potassium, etc. About half a cup of cooked broccoli contains 110 mcg of Vitamin K.
  2. Blueberries: One serving or cup of blueberries can provide around 29 mcg of Vitamin K.
  3. Carrots: These are rich in fibre, starch, Vitamin A, Vitamin C, Vitamin K and Vitamin B8. Half a cup of carrot gives 9% of the daily requirement of Vitamin K.
  4. Cashews: 1 ounce of cashews contains around 9.7 mcg of Vitamin K, which makes up for about 8% of the daily requirement of Vitamin K. 
  5. Cauliflower: One cup of cooked cauliflower contains 17.1 mcg of Vitamin K. it also contains nutrients like pantothenic acid and Vitamin B-6.
  6. Chicken: 100 grams of chicken contains 60 mcg of Vitamin K. Chicken is rich in calcium, iron, Vitamin A, Vitamin C, Vitamin B, Vitamin D, and zinc.
  7. Eggs: Egg yolks are rich in Vitamin K along with other essential nutrients like Vitamins A, D, and E and omega-3 fatty acids. One large egg yolk contains 5.8 mcg of Vitamin K.
  8. Fish: Canned fish in oil has a good amount of Vitamin K. Light canned tuna in oil contains 37 mcg of Vitamin K per 3-ounce serving.
  9. Lamb Liver: It is an excellent source of vitamin K, having around 90-100 mcg in 100 grams.
  10. Grapes: In about ten grapes, you can get 3.5 mcg of Vitamin K.
  11. Kiwi: It is rich in Vitamin C and Vitamin K. In one Kiwi, you can get 28 mcg of Vitamin K.
  12. Lettuce: 100 grams of lettuce ( a great source) can get you around 120-140 mcg of Vitamin K.
  13. Olive oil: It contains 62 mcg of Vitamin K in around 100 grams. 
  14. Parsley: Just one sprig of parsley contains 164 mcg of Vitamin K, which is more than the DV.
  15. Pomegranate: Half a cup of pomegranate contains 14 mcg of Vitamin K. It is also rich in antioxidants and flavonoids.
  16. Avocados: These are also high in Vitamin K. In about 100 grams of avocado, there is around 21 mcg of Vitamin K.
  17. Pumpkin: One cup of canned pumpkin can fulfil 37% of the daily Vitamin K requirement.
  18. Soybean oil: Soybean oil is rich in Vitamin E, and Vitamin K. 1 spoonful of soybean oil contains 25 mcg of Vitamin K.
  19. Spinach: One cup of raw spinach contains 144.9 mcg of Vitamin K, while one cup of cooked spinach has about 888.5 mcg of Vitamin K.
  20. Canola Oil: You can easily get around 10 mcg of Vitamin K in one tablespoon of soybean oil.

So, these are a few foods that can be added to your diet to complete the Vitamin K requirement of the body. However, you may want to consult a nutritionist before adding new foods to your diet if you have certain medical conditions or are worried about allergies.





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